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BoostcampPNG

Planet Fitness Upper Lower Split

by Braden Manning

Program Description

Super simple exercises hitting the entire body twice a week using machines commonly found at planet fitness. Recommended Schedule: Monday: Upper A Tuesday: Lower A Wednesday: Rest Thursday: Upper B Friday: Lower B Saturday: Rest Sunday: Rest

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 04, 2025 05:18
  • Last Edited
    Jul 05, 2025 04:06
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
6
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Bicep Curl (Machine)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
6
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Bicep Curl (Machine)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
6
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Bicep Curl (Machine)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plate Loaded Chest Press
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
6
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Bicep Curl (Machine)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Quad Focused)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Glute Kickback
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Seated Hamstring Curl
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Quad Focused)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Glute Kickback
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Seated Hamstring Curl
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Quad Focused)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Glute Kickback
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Seated Hamstring Curl
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (Quad Focused)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
4
Glute Kickback
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Seated Hamstring Curl
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Preacher Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Preacher Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Preacher Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Preacher Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
2
Glute Kickback
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Press (Glute Focus)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Decline Sit Up (Weighted)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
2
Glute Kickback
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Press (Glute Focus)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Decline Sit Up (Weighted)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
2
Glute Kickback
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Press (Glute Focus)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Decline Sit Up (Weighted)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
2
Glute Kickback
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Leg Press (Glute Focus)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Decline Sit Up (Weighted)
3
15-20 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Plate Loaded Chest Press
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Lat Pulldown (Neutral Grip)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
4
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
6
Reverse Pec Deck
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
7
Bicep Curl (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
8
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Incline Chest Press (Machine)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
4
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Reverse Pec Deck
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
6
Lateral Raise (Cable)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
7
Preacher Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
8
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Hip Abductor (Machine)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
2
Glute Kickback
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
3
Seated Hamstring Curl
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Leg Press (Glute Focus)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@10
5
Leg Extension
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Straight Leg Calf Raise
3 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
7
Decline Sit Up (Weighted)
3 Sets
15-20 Reps
@10
Day 2
1
Leg Press (Quad Focused)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Leg Extension
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
3
Hip Abductor (Machine)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
4
Glute Kickback
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Seated Hamstring Curl
3 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
6
Straight Leg Calf Raise
3 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
7
Abs Crunch (Machine)
3 Sets
15-20 Reps
@10